Liver Health Explained: How to Reverse Damage and Detox Your Liver Naturally

What is liver health?

Our liver is one of the most important organs in our body. It plays a vital role in digestion including protein synthesis and the breakdown of fats and carbohydrate control. It also detoxifies the body, fighting infection, blood sugar balance, energy production and hormone regulation.

Our liver never really gets much attention until we start to show signs of dysregulation. This could be the formation of fatty liver or could be the symptoms of poor digestion, stagnation of the gall bladder or low energy.

To maintain good liver health, we need to address our lifestyle, diet, environment, and overall health. We are concentrating here on two of the most commonly seen liver conditions where dietary and lifestyle changes can make a big difference.

How to improve your liver health

Improving liver health is essential for maintaining overall wellness, as the liver plays a crucial role in detoxification, digestion, and nutrient storage. Here are several key strategies to enhance liver health naturally:

1. Eat a Balanced, Nutrient-Rich Diet: Incorporating foods that support liver function is important. Focus on:

   • Leafy Greens: Vegetables like spinach, kale, and broccoli are rich in antioxidants and chlorophyll, which help detoxify the liver.
   • Fatty Fish: Salmon, mackerel, and sardines contain omega-3 fatty acids, which reduce inflammation and support liver health.
   • Cruciferous Vegetables: Vegetables such as Brussels sprouts, cabbage, and cauliflower can help increase the production of detoxifying enzymes in the liver.

2. Limit Alcohol and Processed Foods: Excessive alcohol and processed foods high in sugars, unhealthy fats, and preservatives can strain the liver and lead to fatty liver disease. Reducing alcohol intake and avoiding junk food can ease the burden on the liver.

3. Hydration: Staying well-hydrated is essential for liver function, as water aids in flushing toxins from the body. Drink plenty of water daily to support liver detoxification.

4. Exercise Regularly: Physical activity helps maintain a healthy weight and reduce fat buildup in the liver, which can lower the risk of non-alcoholic fatty liver disease (NAFLD). Aim for at least 30 minutes of moderate exercise most days of the week.

5. Use Liver-Supporting Herbs: Some herbs, such as milk thistle, dandelion root, and turmeric, have been shown to promote liver health by reducing inflammation and supporting detoxification. Consult a healthcare provider before using herbal supplements to ensure they are safe for you.

6. Manage Toxins and Medications: Limit exposure to environmental toxins and chemicals that can burden the liver. Use medications as directed by a healthcare provider, as overuse of certain drugs, like acetaminophen, can damage the liver.

By following these steps and maintaining a healthy lifestyle, you can support optimal liver function and reduce the risk of liver-related health issues.

What is fatty liver disease?

We are seeing a big rise in non-alcoholic fatty liver disease (NAFLD), even in young children. It is estimated that this now affects at least 25% of the western population. It is caused by high levels of fat (triglycerides) in the liver. Risk factors of fatty liver include diabetes, high blood pressure, high cholesterol, and weight gain. NAFLD can be suspected when liver enzymes are raised by can only really be confirmed through a scan (ultrasound or CT Scan).

Approximately 30% of those with NAFLD go on to develop NASH (Non-alcoholic Steatohepatitis), where the liver becomes inflamed and damaged. This damage can lead to the formation of scar tissue as the liver tries to repair itself, known as fibrosis. If the patient does not address lifestyle and dietary changes, this could develop into cirrhosis of the liver.

Fatty liver used to only be seen in alcoholics, but in the last 30-40 years we have seen a steady increase unrelated to alcohol. The main causes of fatty liver are all related to lifestyle and diet.

What are causes of fatty liver disease?

Causes of fatty liver disease are:

• High sugar diets, especially high fructose foods
• High levels of saturated fat, especially when combined with high sugar foods
• A diet high is processed foods, especially in refined carbs and processed fats.
• A sedentary lifestyle
• A high calorie diet, especially from the wrong type of foods
• Genetics
• Insulin resistance & metabolic syndrome, also caused by all of the above.

How can you address fatty liver disease?

Whilst it helps to support the liver with herbs or supplements, the most important and effective way to address a sluggish liver and fatty liver disease is to address lifestyle and diet first and foremost.

• Cut out all processed foods and man-made seed oils
• Reduce sugar, refined carbs and high fructose foods. A low carb, ketogenic diet has been shown to help reduce fatty liver as well as aid weight loss.
• Avoid unhealthy processed fats and change to a diet of good, healthy, natural fats.
• Exercise.

What are gall stones and bile duct?

Gall stones are incredibly common, especially in women 40+, often made worse by hormone dysregulation, especially oestrogen excess. They also tend to be seen more in those who are overweight, diabetic, have a family history of gall stones, poor diet, sedentary lifestyle, and high triglycerides. There are also some medications which can impact the formation of gall stones.

Gall stones are made up of cholesterol, calcium and other substances found in bile. Once the stones are formed, they can cause pain and digestive issues. Pain tends to radiate up the right side of the body and around the shoulder blade. The pain is often referred to as biliary colic. It can also come with digestive issues, raised heartrate, itchy skin, and anxiety. These symptoms need to be checked by your GP and they may suggest further tests including blood and scans.

Most people avoid fat once the gall stones have formed, but evidence has now shown a low-fat diet can actually cause stones to form, so the general advice now is to have a good unprocessed diet, with some healthy fats included in moderation. A nutritionist can offer the best advice for this. Digestive enzymes can help in the early stages or after surgery, but these need to be prescribed by your healthcare professional.

All recommendations are intended for informational and educational purposes only. The information and recommendations provided are not intended to be a substitute for professional medical advice from your GP.